Hamstrings


The hamstrings are the big muscles on the back of your thighs. Together with the quadriceps, the hamstrings make walking and standing possible. The hamstrings are made up of the following muscles - the biceps femoris (short and long head), the semimembranosus, and the semitendinosus. The hamstrings are a weak muscle when compared with the quadriceps (front thigh muscle). Both the hamstrings and the quadriceps pull on the knee joint, so if one of those muscles is stronger than the other, then knee problems are bound to arise. A good rule of thumb is to make sure that the hamstrings are 2/3 as strong as the quadriceps. For example, if you can resist 100 lbs with your quads, then you should be able to resist 66 lbs with your hamstrings. More...

Stretches

Hamstrings Stretch

Difficulty: Beginner

  1. Lie down with your legs reaching up the wall. your bum should be slightly off the floor.
  2. Bend one leg and leave the other outstretched.
  3. Push your thigh towards the wall.
  4. Hold the stretch for a few seconds then return to starting position.

Hamstrings Stretch

Difficulty: Beginner

  1. Bend your rear leg as much as you can, keeping the front leg straight.
  2. Hold the stretch for a few seconds then return to starting position.
  3. Stand with one foot in front of the other.

Hamstrings Stretch

Difficulty: Beginner

  1. Sit on the floor with one leg outstretched and the other bent at the knee, foot resting on the opposite inner thigh.
  2. Reach forward to touch the toes of the outstretched leg.
  3. Hold the stretch for a few seconds then return to starting position.

Hamstrings Stretch

Difficulty: Beginner

  1. Sit on the floor with your legs out in front of you.
  2. Reach forward to try and touch your toes. Reach as far forward as you can go.
  3. Hold the stretch for a few seconds then return to starting position.